Thursday, July 18
‘It’s hard to beat a person that never gives up’ – Babe Ruth
Warm-up
2 minutes of jogging, biking or rowing
-then-
2 Rounds, not for time of:
6 Banded Good Mornings
8 Box step-ups and step-downs (you choose the height of the box)
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Banded Marching
30-45 Seconds of foam rolling your back
(NTE 10:00)
Strength
For quality:
3 Rounds:
12 L/12 R Reverse Lunges - Farmer Style, pick load
10 L/10 R Turkish Get-Up, pick load
Metcon
3 Overhead Squat, pick load
Every 3 mins for 30 mins.
Athlete Instructions
Optional:
50 DB Bench
50 total after the lifting, or 5 after each set of OHS
OHS Goals
60% 1RM or higher
Strength B (can be done instead of metcon)
Same as metcon
Accessory (Optional. Can be done in addition to above.)
For quality:
Handstand Practice, 4 mins
Athlete Instructions
Handstand Holds and/or Walking
Accumulate 2-4 minutes open floor or against a wall.
Or practice handstand walking.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes.
Hold 1-2 minutes per side.